I did it! Despite Sunday’s race day being 42 degrees and rainy and waking up the day before the race with a chest cold, I was able to run the whole race and made pretty decent time! I had a look at the online statistics for the race and 713 people participated in the 5K so I finished in the top half of the race as a whole since 128 people didn’t finish the race and I landed at the exact center of my age group. I feel satisfied with these results and now I have something to try to beat for my next race. When I started the training, running a mile seemed like a pretty big feat so I am pleased that I was able to increase my endurance and complete 3 miles without too much of a problem.
I can see how this can be a bit addicting and I’m already kind of looking forward to trying a 10K after the summer when the weather hopefully won’t be too hot. I’m not so sure I’m made for marathon running but maybe someday I would even try to get up to a half marathon..maybe. I wish there were more in between type races because it still is a long way from a 10K (6miles) to a half marathon (13 miles)!
I really enjoyed the running class at PLF and think it made all the difference for me to stay motivated. The three specific homework assignments each week and especially the class once a week where we ran together helped a great deal to stay on track and to push myself to do more. Erin and Ken had also mentioned doing a few extra runs together on the weekend to get some extra practice together and I think that that would have been quite helpful for me as well. I wasn’t able to do these this time but two times a week running with others would definitly be useful since I always run faster when I run with other people, so more practice at a faster pace may have improved my overall race time.
It is amazing how much one can change and improve in just a few weeks. With mindset and commitment, most things can be accomplished.
We’re only 1 week from the Bridge Run! I have continued to do my three homework assignments a week and am pleased that I am consistently able to run the 3.1 miles to complete my 5K. I’ve been experimenting with running a little longer sometimes as well and know that I can at least run 4 ½ miles now so I have some leeway (and perhaps hope of running a 10K in the not too distant future). My time could certainly be improved but I still have trouble keeping up the correct pace while alone. I did invest in some cheap wireless headphones and they have definitely helped me both with pace and oddly my breathing pattern. The music has allowed me to enjoy running more and view it as a little break where I can just focus on the music I like instead of constantly checking to see how much further I need to run. It also drowns out the sound of my breathing and so I’m not as conscious of it and therefore I seem to adopt a more natural pattern and can think of other things.
Another (pretty obvious) thing that I have certainly noticed is that running with someone else (who is a bit faster than me) improves my pace. If I pair up with someone else who has a slightly faster pace, even informally, I’m able to basically keep up with their pace. It’s kind of like being on a treadmill and I don’t have to think about my speed. Somehow despite knowing that I can sustain a faster pace and even while tracking my pace using whatever gadget, I am not able to stay at my fast or moderate pace yet when I run alone. I check my pace every 5 minutes and try to pick up my pace but my body can’t seem to remember the correct pace so this struggle continues. I am hoping that the number of people on race day allows me to keep up my pace. I just have to make sure I don’t try to keep up with someone who is much faster than me as I’d rather finish the race with a steady run rather than burn out and have to walk over the finish line.
When life throws you lemons… make lemonade. Not an original thought, but it puts mindset in perspective. Why did this thought pop into view? It was a conversation I had with a client last week who consistently trains each week, barring deep sickness or pain. Life has dealt them what many might call a bucket of lemons, but they show up, and work as hard as they can. They said that having someone who’s willing to work with them, and not just assume they can’t do something because they might have some limitations, makes them very thankful. This not only led me to this lemons quote, but reaffirmed what Positive LifeForce is about. It’s not just a job, it’s not just a business. It is about helping people, ALL people feel good, be healthier, and just believing in each other. It goes both ways. We believe in our clients, but I know they believe in us to be there, motivate, not give up on them, and find ways to get them moving. Just because you might be in a wheelchair, not able to stand for long periods of time, have a prosthetic arm, knee replacements, or any other “limitation”. So what! There’s a place for you, and I’m personally proud to have been involved in creating that, along with an amazing team throughout the years. Tomorrow I dare you to go out and motivate or help someone. Show them that lemons make amazing lemonade (beet lemonade is my favorite).
As we roll into week 6, spring is finally here and the weather is pretty much doing as it should for this time of year: lots of rain and some nice warm (for me at least) weather. I think I mentioned that I hate the heat so high 50s to mid 70s are my perfect temperature range. I have been running more outside now and our sessions have moved outside too. We re-ran our best mile last week outside and though I thought I was going pretty fast, my time was about 20 seconds slower than a few weeks ago! I’m still working to internalize my appropriate pace but am struggling.
One reason I may have gotten a slower time could be that for the last two weeks my hip has been really bothering me. I would start running on it and it would get sore as I ran but it really started hurting after I stopped running and so I would have to try to rest it for a few days. Ken spent time with me teaching me how to chi run, a different running style where you basically use gravity to propel you forward and you run with your upper body ahead of your feet at all times. It is meant to be kinder to your joints but is a little tricky to learn. Unfortunately, since I probably wasn’t chi running properly, my hip kept hurting and I was starting to get really worried about it so I called to set up an doctor appointment only to find out that I couldn’t get in until the end of April! However, when I was in the gym on Saturday to run the treadmill, Erin showed me some stretches to do on the foam roller. I have never used, or even seen, a foam roller before but I was amazed by the results. Not only did it seem to help make my treadmill run painless (and I did afull 5K at a speed slightly above my moderate pace!), I haven’t been nearly as sore since. I need to buy one, it seems like a miracle worker. Honestly, with just a few minutes of rolling on this, I seemed to be back on track. I was having nightmare visions of not being able to run on race day or worse yet walking with a limp for the rest of my life (I do tend to exaggerate things) and now feel confident that it was in fact just a small injury that I’ll get over.
So I guess my goal over the next few weeks is to try to run at my treadmill pace while on my outside homework assignments. I think I’m going to buy wireless headphones and see if music will pick up my pace.
Tomorrow will be week four of the training already! I have really been enjoying the training with Erin and Ken. I also really like being with a group of people who are running as it definitely helps me keep my own pace up and helps me to stay more focused and driven (it’s also a plus that they are all kind and helpful). I don’t love running on the indoor track as you have to go around 15 times for it to equal a mile but with 30 inches of snow outside it is a nice alternative to a treadmill, at least the scenery changes a tiny bit. The last two days have been so warm though that I have been able to run around the streets a bit, though many sidewalks still aren’t shoveled. I really like to be outside and like the temperature to be pretty cold too so I don’t get too overheated while I run.
So each week we meet and run “together” (I guess that’s because its an indoor track and I see my running cohort as they run past me since I’m still slow) and then get three bits of homework to complete before the next group meeting. The first week I did well, though I substituted one for a spin class. I did both on a treadmill so I could maintain the speed that I am meant to be running at, since I don’t seem to have an internal clock that regulates that kind of thing (yet at least). The second week was much harder for a few different reasons. I guess even in normal every day life it is a challenge to carve out and retain a space for exercise when you have two small children; however, when extras happen like loads of snow to shovel and a 4 year old birthday party to plan, cook, clean and set up for and one car in the garage, it becomes much more of a struggle. This, however, is one of the reasons I am so interested in becoming better at running. As long as the weather is decent or if I invest in my own treadmill someday, I won’t have to worry about class times or gym opening times and I can have more flexibility in maintaining that non-negotiable time for exercise. Last week; however, I actually only got to do one of my homework assignments and I think it was evident at my last group training. I was so out of breath and I was feeling pretty guilty! Nonetheless, I was able to complete all the running during the session and didn’t quite get lapped by everyone anymore, even if I’m not keeping up at their pace. For me to go from not running to being able to run three miles consecutively is pretty shocking to me so I’m not at all worried about my times, I’m just happy that I am able to complete the runs.
In saying that though, to improve myself as a runner I know that I need to learn to set and keep an appropriate pace and this for me is a major struggle. I know from being on a treadmill that I am able to run at and maintain my moderate steady rate without too much of a problem but left to my own devices I slow way down. At training I think I am “peer pressured” in a great way into running faster so that helps too and this will hopefully help on race day as well. I mentioned above that I got to do two of my homework assignments this week outdoors and though I loved running outside my times were much slower so that is a bit disheartening to me. I don’t know if it is because I keep looking at my phone to see my run rate and distance or if I’m distracted by too many interesting things to look at or if it’s just the obstacles of street running rather than track running but I was disappointed by my inability to maintain the rate of speed that I was meant to be running. I know I’m new to this and need more practice so I look forward to hopefully improving on this in the upcoming weeks before race day!
Positive LifeForce is hosting two wellness challenges this spring – and we welcome you to participate in both! These short challenges are a great way to shed a little winter weight and boost your energy for spring.
SPRING FORWARD CHALLENGE:
Participants compete in a friendly environment to lose the most pounds, inches and body fat. Overall winners are based on the percentage of weight lost, not the total number of pounds lost. You’ll have initial and final weight ins, a weekly group nutrition workshop, and the full lineup of studio classes to help whip you into shape! Packages and details can be found in the poster to the right —>
VIRTUAL 14 DAY AB ATTACK:
Participants compete online via the private PLF app and receive daily reminders for workouts & water consumption, suggestions for home workouts, and a meal plan for the 14 days of the challenge. You’ll find a plethora of resources to keep you on track and a message board to share your progress, ask questions, and interact with others in the challenge. Winners are based on the percentage of weight lost and participation. Program Cost: $25 to participate virtually / $99 if you want unlimited classes at the studio during the 14 day challenge.
Fill out the form below to ask questions or to sign up and we’ll get back to you ASAP!
This greeting is a throwback from 3 years ago. This one really grabbed me and reminded me how scary, invigorating, and empowering sharing your story is. I love reading others stories and hope you’d be comfortable sharing your story with us. We truly believe sharing stories can help motivate and encourage others, and doesn’t it feel good to help someone else? If you’d like to share, please email me and we will be adding this to a new section on our website under “Success Stories”
Looking back, I’m forced to reflect on a time when I was unhappy, sad, depressed, and overweight. Have you been there, or are perhaps working on moving past this place right now? We all have a story, the place we’ve come from. We actually have many stories, some related to how we overcame obstacles, some with adventure, and others filled with fun times. When you step back and look at your fitness journey, where did you come from? What’s your motivation, your story? If you’d like to read Kelsey’s story continue here.
My fitness journey started back with a father as a wrestling coach (he’d go on to coach many other sports over the years), and a mother who was overweight most of her life. Around my 4th birthday, she lost a lot of weight at this little hometown gym, and felt great. That gym ended up going bankrupt and she decided if she didn’t buy it and keep it going, she’d gain it all back. So from the ripe age of 4, my mother owned a gym (which was more like her hobby), and my father was a coach (his full time job was a teacher). I was the son my father never had, because I was the only child they would have. (Yup, Erin Hundley and I are both only children. Look! You are learning so much!) At age 4, I began swimming competitively, then soccer, basketball, track (for one quick year, many of you know I’m not a runner), and tennis. I decided not to play sports in college and focus on my academics (International Business/Finance).
When I was 19, my mother convinced me to become a certified group fitness instructor. She said I’d always stay in shape and not have to pay for a gym membership. She knew what she was talking about… until I graduated and became a Bank Examiner for FDIC. I was traveling around NYS, living in hotels, felling alone, and far from being happy or fulfilled. Even though most of the hotels had gyms, I struggled to muster up the motivation to use them. Most nights I’d just get a pizza and stay in my room. When I got a new job in Binghamton I’d already put on weight and was depressed. The new job didn’t help. I’d go to work, sit at a desk all day, go home, and go to bed. It was suggested that I start taking an anti-depressant, but my mother would have nothing to do with it. She told me to get myself over to a gym, start working out and teaching again. If I didn’t feel better in a month, then fine, start taking medication. Again, she was right (as mothers normally are). After a year of teaching at a few local gyms as a side job, I’d never felt better. However, this feeing went away when I was at my “office” job. I knew this was what I needed to be doing. Fitness, feeling positive, healthy, and helping others this, I knew was my destiny. So, I quit my “office” job and started Red’s Real Fitness in April 2006.
Now 11 years later, we’ve morphed into Positive LifeForce, with a team of 7 and helped so many. I’ve become a mom, and look forward to watching this story continue!
My name is Nicole. I’m a social worker and a mother of two little boys. I played a lot of sports way back in middle school and high school (soccer, volleyball and even track) but did not keep up with my fitness once I went off to college. I went on hikes and walks but I wasn’t in shape anymore. I had spent time living in several other countries and since public transport and walking to one’s destination was more prevalent in those places I maintained some small level of fitness. However, after returning to the States and living here about 5 years, especially in the suburbs where the car is king, I was far from healthy. This became especially clear after I had my first child.
About 6 months after the birth of my second child, I decided I wanted to get back in shape. I joined Positive Life Force last April and was surprised at how much I enjoyed exercising again and none of the old negative attitudes about working out plagued me this time around. I was motivated and I didn’t start making excuses to get out of exercise. I actually looked forward to it. That didn’t mean that when I was doing the exercise that I loved it, but the feeling of accomplishment and the results to my health were worth it to me. I lost 40 pounds during the first 5 months. I particularly enjoyed the high intensity work outs like BodyShred and Spin.
The one exercise that I still avoided completely was running. The thought of it made me shudder, to be honest, but I wanted to like it and I liked the portability of it. It was something I could do where ever I ended up and whenever I had a bit of extra time. I have dabbled with running throughout my life. I mentioned above that I ran track in high school but it was really more for social reasons and I only did the short runs (100,200 and 400 meters). Several times after high school I’d start jogging alone or with a friend but this never lasted long. I never maintained the motivation. To me, running was a punishment. I guess I can blame that on my soccer coach for the laps if we were misbehaving. So when Ken asked me one day if I had ever considered running I gave a very wishy washy response. However, one day when I showed up for a class and realized I had come at the wrong time, I hopped on the treadmill and decided I’d try to run as long as I could just so that I could get a good workout. I was surprised that it wasn’t as exhausting as I usually found it and I was able to go longer than I expected- probably since I was finally in a bit better shape and was used to regular exercise. I guess that was the first step in my desire to want to try to run a 5K.
I’ve now been to the first training and was able to do the test run for my fastest mile without too much of a problem. I was the slowest but I was just happy to finish it at a faster rate than I would have normally gone. I’m excited to learn about pacing myself and to see how far I can actually go.
Interested in training with Positive LifeForce? Learn about our 5k Bridge Run Training starting March 29th!
Now a month into the New Year, have you stepped up your game? If the answer is “not yet”, let’s get on it. I know the winter months can be long and wear on our spirit, but isn’t that when we really need to step up our MTXE (Mental Toughness, Extra Effort). This is a term one of my mentors, Todd Durkin uses and I love it. When things get hard, we need to dig deep and step it up. In his book, “The WOW Book”, he talks about Spirit and MTXE, recanting a story about a great basketball coach and his team. Some of us just watched one of the biggest sporting events of the year, the Superbowl. Coaches and athletes can teach us a lot. However, we don’t need to be on or leading a team to get this motivation. We have teammates and coaches all around us in our everyday lives. If you want to elevate your spirit, give a lending hand, or take some time to open up to a friend and let them help you with something you’re struggling with. Ask yourself where in your life you could add some more MTXE. Maybe things aren’t going exactly as you want. Stop and visualize what you do want, don’t complain about it. Then write down what you are going to do to put in the extra effort to get it. If you’ve been feeling a little stiff, get up 20 minutes earlier and do a quick AM Yoga/Stretch. If you don’t know where to start to get healthier, join a program, like our Getting Started: Fitness & Nutrition to help you. If you are having a hard time staying motivated, find a friend to buddy up with and hold each other accountable. Get your mind on board, up that mental toughness, put yourself in action and put in the extra effort. You won’t regret it and will see that spirit soar!
Live, Laugh, Be FIT!
~ Kelsey & the PLF Team
We hope you join us for our new program –
‘Getting Started’ with Kelli
Fill out the interest form below and let us know which days work best for you! We’ll contact you with further information within 24hrs.
Look Forward to:
Week 1: Why do we need to eat well?
• Discussion of carbohydrates, proteins and fats
• Why all carbs and fats are NOT bad for you
• Importance of eating enough
• Eating the RIGHT foods can influence a number of things
Week 2: Understanding Food Labels
Week 3: How much should I eat?
Week 4: How much should I exercise?
Week 5: How to maintain a healthy metabolism
Week 6: Tips for Eating Out/ On-the-Go
‘Getting Started’ Interest Form
Change is an ever-occurring presence in our life. There’s no stopping it. Sometimes it’s big and sometimes it’s just the small day to day. Many times, we don’t even notice it daily as we race through our busy lives, unless we take the time to be present and aware. This month we kicked off a virtual 21-Day Yoga Retreat Challenge, that helps us be more present, make slowing down, meditation and yoga a daily occurrence (even if it’s only for 30 minutes). Doing this challenge, having my daughter Quinn (17 months old and doing something new every day), as well as being in beautiful Costa Rica with my family is really helping me slow down and notice everything going on. This first month is a great time to take a step back, notice where you were last year and where you are today. Where do you want to be next year? What changes must happen to get you there? There will be change that you make happen and that which will happen no matter what.
Change can be scary if you let it, but we can’t live in fear. Embrace it and if you don’t like it, take action! Get out there and do something about it. Don’t complain, find the positive and take control. I urge you to take some time this month and think, write, manifest what it is you want. What actions you can take. Then let’s all get out there and grab on to our ever-evolving world and make it the best we can.
Just a $5 suggested donation at the door gives you access to unlimited classes on January 29th at Positive LifeForce. All funds raised will be donated to the Food Bank of the Southern Tier.
One More Step 🙂
Read the details below and click the banner one more time to be taken to the retail screen when you’re ready to give the gift of fitness!
- Gift Certificates can be bought in quantities of $100, $200, or $300, 1 Per Client – $300 Max
- Gift Certificates cannot be used to pay back account balances accrued prior to purchasing the gift certificate
- You CAN give yourself a gift certificate! Or you can give the gift of fitness!
- Once you purchase the gift certificate online, please print the certificate and bring it to the studio for the funds to be applied to you account.
- AS A NOTE: If you have account credit and take a class with PLF we do not automatically purchase a drop in class pass for you. It is the client’s responsibility to indicate to our front desk staff whether they need a class pass, a 4pk, 8pk, or other package of their choosing when taking a class. Thank you!
Okay, enough of that! Click below to purchase your PLF gift certificate!!
Positive LifeForce will be hosting local vendors at their 1st Annual Craft Fair & Open House in an effort to support small local businesses and raise money and awareness for the Food Bank of the Southern Tier.
There will be vendors selling handmade jewelery, soaps and lotions, hats, headbands, and other small crafts. We will also have vendors with kids books, LulaRoe clothing, Mary Kay gift sets, plus specials on Positive LifeForce classes and training. Light refreshments will be served, along with many raffles from the vendors and community to raise money for the Food Bank of the Southern Tier. Come out, relax, pick up some holiday gifts while supporting local businesses, and help us raise money for a great cause! We believe this holiday season we are all so blessed. Please help us pass along those blessings and make sure everyone is fed this hoiday season.
Head to 3000 Wayne St. Endwell, NY to join the festivities! Questions? (607) 351-2661 or Info@PositiveLifeForce.com
“There’s nothing quite like the feeling of an “ATTITUDE of GRATITUDE”. As a matter of fact, if you are feeling stressed, anxious, or unhappy, spend MORE time in GRATITUDE.”, from Todd Durkin’s, recently released ‘The WOW Book’.
At our PLF Team meeting this week I gave everyone this book, and reminded them how grateful I was of them. In chapter 44, Gratitude, from Todd Durkin’s The WOW Book, he talks about keeping a gratitude journal to write in a few times a week. I love this idea, and what better time of year to start! When we take a moment to step back and see all the amazing things that are happening right in front of us, it puts things in perspective. I’m grateful for so many things… my daughter, and first child, Quinn and her Dad, Positive LifeForce, and everything we do to help people be happy, healthy and strong. I’m also grateful for the accepting community and atmosphere we have created at the studio, and our committed and diverse team. The list could go on and on. I’m sure yours could too.
When was the last time you started to list out everything you’re grateful for? Thanksgiving and Christmas is not just about food and presents, it’s a time we get to see family, be reminded of all the gifts we have in our lives (not just physical), and get the opportunity to share that with those important to us. Let’s all spend a little extra time over the next month being a little more mindful and recognizing the daily gifts we are given. Try it out, then share it. Help someone else, give the gift of kindness, say thank you, smile…
If you are taking the time out of your day to read this, thank you. Let’s make our world, the one right in front of us that we can affect, one of love and gratitude. Happy Holidays!
Half Marathon Training – Wednesday nights at 6:45pm starting March 1st! We recommend that you be able to run at least 3 miles by the start of our training. We meet at Court Jester’s indoor track for the first 4-5 sessions due to weather restrictions and daylight. The following weeks will meet at Positive LifeForce Studios in Endwell. Program Cost – $135 which includes 10 training sessions + 1 month’s membership at Court Jester. Already have a CJ Membership? Just $99 to participate!
5k Training – Wednesday nights at 6:45pm starting March 29th at Positive LifeForce Studios in Endwell. Program Cost – $59 which includes 6 training sessions (all meetings held at PLF)
Participants receive weekly homework of 2-3 runs in addition to their weekly meeting in addition to a running log and weekly handouts and discussion regarding topics pertinent to runners.
Beginner / 1st Time Racers: Learn the basics of how to train and build yourself up to completing your first or fastest 5k or Half Marathon. All ability levels welcome – we’ll support you from start to finish. CLICK HERE if this is your first race and you’d like to fill out our sponsored runner application! Each year we choose one lucky 5K and Half Marathon runner to participate in our training for FREE! Half Marathon Sponsored runners – all you have to cover is the $35 Court Jester Membership at the start of our training.
Experienced Runners – We’ve got you covered, too! Intervals, cross training, racing nutrition, and training homework all based on YOUR ability level.
Ready to Sign up?? Fill out the form below!
14 days to shed the weight and tone your body! This is our most popular challenge at Positive LifeForce and we have only 20 spots available. Fill out the form below to register and we’ll get back to you within 24 hours to answer questions and finalize your registration! $99 to participate OR $89 if you bring a new client to the studio as your partner.
The Basics –
You and a friend compete with other participants to lose the most pounds, inches, and percent body fat and win prizes at the studio! (Free classes, certificates, and other goodies!) Winners are chosen based on percentage lost so it’s fair for everyone 🙂 You have 14 days of unlimited classes to help you shed pounds and look and feel your best!
- Begins the Monday after Thanksgiving, Monday Nov. 28th, and wraps up Sunday Dec. 11th
- Initial Weigh ins must happen between Saturday, Nov 26th and Monday Nov. 28th at the 7pm Kickoff Meeting and Team Workout. Please see our staff to make an appointment!
- Final Weigh ins must happen between Monday, Dec 12th and Tuesday by noon, December 13th. Be sure to come to the Wrap up Meeting and Prize Party on Tuesday, December 13th at 7pm!
NEW ANNOUNCEMENT: GRAND PRIZE CHANGE!!
(6) 30 minute Partner Training Sessions + a Photoshoot with Shutter Imagination!
Check out Agata’s Website! WWW.SHUTTERIMAGINATION.COM
- Fill out the form below. This is your registration for the challenge.
- Also REGISTER If you’re able to attend our kickoff meeting + Team workout on Monday Nov. 28th, 7:00 – 8:00pm!
- If you checked “I’d like to pay at the studio” at the bottom of the registration form, you’re DONE!
- If you’d rather pay with your credit card, click HERE to be taken to our retail screen and you’re good to go!
Our advertised $99 prices includes a 4% in-studio cash/check discount. If you choose to pay the full price of the package ($103) you may do so online using the method described above. Thank you!